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2012 cut weekly progress report: Week #5.
Posted By John Stone On February 12, 2012 @ 7:54 am In Daily Blog | No Comments
Week #5 of my 2012 cutting program is complete, and it’s time to check my progress and make any necessary adjustments to my diet and training.
NOTE: If you’re trying to lose fat or gain muscle it’s absolutely critical that you check your progress–and not just with a bathroom scale. I recommend that once every week you check your scale weight, your body fat percentage (using a caliper, not an inaccurate Bioelectrical Impedance scale) and your soft tape measurements. For maximum accuracy, it’s important to take these measurements at the same time and under the same conditions every week. I recommend the EatSmart Precision Digital Bathroom Scale, the MyoTape body tape measure and a basic Skin Fold Caliper. With the exception of the skin fold caliper (the one I use was discontinued) these are the exact products I’ve used for years. These tools are indispensable if you’re serious about reaching your goal, will last a long time and are not expensive.
If you want to track your heart rate during workouts and also keep tabs on your cardiovascular health, then you’ll need a heart rate monitor. I use and recommend the Timex Ironman Heart Rate Monitor.
Here is this week’s progress report…
My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 183.2 pounds. That’s a 1.4 pound loss since last week’s weight of 184.6 pounds, and a 10.4 pound loss from my 2012 cut starting weight of 193.6 pounds.
My 7-point body fat reading this morning is 8.8% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a -0.4% change since last week’s body fat reading of 9.2%, and a -3.2% change from my body fat reading at the start of my 2012 cut, which was 12%.
Using my scale weight along with my body fat reading I can easily calculate how much of my weight change was fat, and how much was lean mass (note: JSF BodyShop™ makes these calculations for you automatically). Over the past week I’ve lost 0.86 pounds of fat and lost 0.54 pounds of lean mass; since my 2012 cut started I’ve lost a total of 7.11 pounds of fat and lost a total of 3.29 pounds of lean mass.
My tape measurements (as measured by the MyoTape) indicate that over the past week I’ve lost a quarter inch from my waist, a quarter inch from my thighs and a quarter inch from my hips. Since the start of my 2012 cut I’ve lost 1.5 inches from my waist, 1.5 inches from my hips and 1.5 inches from my thighs while all other measurements have remained the same.
My detailed stats (including all tape measurements) and food logs can always be found on JSF BodyShop™. Just create a free account (existing JSF Forum members should simply log in using their forum username and password) and search for me.
Another very good week of fat loss progress. My scale weight losses over the past 5 weeks have been remarkably consistent, and my body fat percentage has also dropped very predictably each and every week. I’m extremely happy with how my cut is proceeding thus far. By the way, I’m still exactly 5 weeks ahead of where I was during last year’s cut (last year I was at 8.8% body fat 10 weeks in).
Now that my body fat is in the upper 8% range, my progress may start to slow down a little bit over the next couple of weeks. That’s no problem. I’m enjoying this cut quite a lot. Clean eating, hard lifting and lots of difficult cardio takes work to execute with 100% consistency, but hard work makes me feel good inside.
I’m not at all worried about the half pound of lean mass loss over the past week. I’m very “dry” this morning (not holding much water), my strength has continued to improve each and every week of this cut, my energy is high and none of my muscle tape measurements have decreased. In the coming weeks I expect to lose more lean mass (some of which will be muscle), but as long as my strength doesn’t suffer that’s not a concern. I would very much like to continue this cut until I’m in the very low 170 pound range, but I’m not going to sacrifice strength to do that. It’s also worth noting that I’ve not altered my diet or reduced my caloric intake at all since the first day of my cut.
HRrest: 42 BPM (-3 BPM since January 9, 2012)
HRmax: 196 BPM
Heart Rate Reserve: 154 BPM (+3 BPM since January 9, 2012)
Heart Rate Recovery: 87 BPM (+11 BPM since January 9, 2012)
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 70.00 ml/min/kg (+4.67 ml/min/kg since January 9, 2012)
In addition to another good week of fat loss, there were some encouraging cardiovascular improvements made as well. My resting heart rate dropped a tick to 42, and that improvement positively altered my VO2 MAX score and my Heart Rate Reserve score. I also set a new Heart Rate Recovery personal record on Monday with a score of 87!
Well, it’s 29 degrees (F) here this morning, and that’s a little on the cold side for me to go mountain biking (I don’t own any winter riding gear). I’m going to wait a couple hours and see if it warms up into the mid-40s or so, but it’s looking like today’s cardio is going to be in the gym.
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